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Crabmeat Quiche

Heart.Foods's picture
  Cooked brown rice 3 Cup (48 tbs) (Cooked Without Salt Or Fat)
  Shredded reduced fat swiss cheese 4 Ounce (1 Cup, Divided)
  Egg white 1 , lightly beaten
  Salt 1⁄4 Teaspoon
  Vegetable cooking spray 1
  Chopped broccoli 1 Cup (16 tbs) (Fresh Ones)
  Chopped sweet red pepper 1⁄2 Cup (8 tbs)
  Chopped green onions 1⁄4 Cup (4 tbs)
  Canned no salt added chicken broth 1⁄4 Cup (4 tbs) (Undiluted)
  Lump crabmeat 1⁄2 Pound, drained (Fresh Ones)
  Skim milk 1⁄2 Cup (8 tbs)
  Chopped fresh basil 1 Tablespoon
  Dry mustard 1⁄4 Teaspoon
  Ground red pepper 1⁄4 Teaspoon
  Frozen egg substitute 8 Ounce, thawed (1 Carton)

Combine rice, 1/2 cup Swiss cheese, egg white, and 1/4 teaspoon salt; stir well.
Press mixture evenly into bottom and up sides of a 10-inch deep-dish pieplate coated with cooking spray.
Bake at 350° for 10 minutes; set aside.
Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot.
Add broccoli and next 3 ingredients.
Cook, stirring constantly, until vegetables are crisp-tender.
Drain, if necessary.
Combine remaining 1/2 cup Swiss cheese, vegetable mixture, crabmeat, and next 6 ingredients in a large bowl.
Spoon mixture into prepared crust.
Bake at 350° for 40 minutes or until set.
Let stand 10 minutes before serving.
If desired, garnish with cherry tomatoes and basil sprigs.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1537 Calories from Fat 355

% Daily Value*

Total Fat 41 g62.7%

Saturated Fat 9 g44.9%

Trans Fat 0 g

Cholesterol 21.9 mg7.3%

Sodium 2063 mg86%

Total Carbohydrates 171 g57.2%

Dietary Fiber 19 g76%

Sugars 20.6 g

Protein 114 g228.2%

Vitamin A 140.3% Vitamin C 464.7%

Calcium 52% Iron 60.3%

*Based on a 2000 Calorie diet

Crabmeat Quiche Recipe